Week 6 – First Week of Special Prep Phase April 19, 2010

In the Special Prep Phase of the season the volume and intensity of the workouts will be at their highest.  We will also begin working on maximum velocity (Vmax) skills with our sprinters – i.e., how do you sprint effectively after you have gotten up to top speed.  Of course, we still have a lot of work to do on acceleration mechanics – proper body angle, agressive arm action, foot plant directly under or slightly behind the hips.  So we will only move into the Vmax work with those kids who have gotten the acceleration mechanics reasonably mastered.

We’re coming off a tough meet against Holy Family in which our kids had some really fine performances.  Lots of personal bests.  We saw the benefits of all the strength building work the kids have been doing as many sprinters dropped their times significantly and some of our jumpers totally blew away their previous personal bests.  We’ll continue doing our core exercises to build strength in the abs, hips, glutes, and hamstrings and our plyos to increase their explosiveness.  Strength, explosiveness, and correct sprinting mechanics are the keys to running faster and jumping farther and higher.

Here is what we’ll be doing this week:

Week 6 Special Prep.

Monday – Aerobic conditioning /Recovery day

• 10 X 150M @ 75%, 90 sec rest. 
• Core (abs, hips, glutes, hamstrings)

Tuesday – Speed day

• 3-4 X (20/30/40) out of blocks, full recovery (2’/3’/4’)
• Plyos, strength

Wednesday – Aerobic conditioning day

• 5-8 X 200M @ 75%, 2’ rest
• Core, strength

Thursday – Speed/Vmax day

• 4-6 X Fly 30 w/ 20M accel. zone, 5’ rest.  Start teaching how to float (mechanics, why it’s imp., common mistakes).
• Plyos, strength

Friday – Aerobic conditioning day

• Extended dynamic warm up with General Strength circuit to get heart rate up.
• Core, strength